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Summer squash vs Onion - In-Depth Nutrition Comparison

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Summary of differences between Summer squash and Onion

  • The amount of Vitamin C, Vitamin B2, and Vitamin B6 in Summer squash is higher than in Onion.
  • Summer squash covers your daily need of Vitamin C 11% more than Onion.
  • Summer squash contains 5 times more Vitamin B2 than Onion. While Summer squash contains 0.142mg of Vitamin B2, Onion contains only 0.027mg.
  • The amount of Sugar in Summer squash is lower.

These are the specific foods used in this comparison Squash, summer, all varieties, raw and Onions, raw.

Infographic

Summer squash vs Onion infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +66.7%
Contains more Magnesium +70%
Contains more Phosphorus +31%
Contains more Potassium +79.5%
Contains less Sodium -50%
Contains more Zinc +70.6%
Contains more Copper +30.8%
Contains more Calcium +53.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 1% 8% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Iron +66.7%
Contains more Magnesium +70%
Contains more Phosphorus +31%
Contains more Potassium +79.5%
Contains less Sodium -50%
Contains more Zinc +70.6%
Contains more Copper +30.8%
Contains more Calcium +53.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Onion
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin C +129.7%
Contains more Vitamin B2 +425.9%
Contains more Vitamin B3 +319.8%
Contains more Vitamin B5 +26%
Contains more Vitamin B6 +81.7%
Contains more Folate +52.6%
Contains more Vitamin K +650%
Equal in Vitamin B1 - 0.046
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +9900%
Contains more Vitamin E +500%
Contains more Vitamin C +129.7%
Contains more Vitamin B2 +425.9%
Contains more Vitamin B3 +319.8%
Contains more Vitamin B5 +26%
Contains more Vitamin B6 +81.7%
Contains more Folate +52.6%
Contains more Vitamin K +650%
Equal in Vitamin B1 - 0.046

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Summer squash Onion
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Summer squash Onion Opinion
Net carbs 2.25g 7.64g Onion
Protein 1.21g 1.1g Summer squash
Fats 0.18g 0.1g Summer squash
Carbs 3.35g 9.34g Onion
Calories 16kcal 40kcal Onion
Starch g 0g Onion
Fructose 0.95g 1.29g Onion
Sugar 2.2g 4.24g Summer squash
Fiber 1.1g 1.7g Onion
Calcium 15mg 23mg Onion
Iron 0.35mg 0.21mg Summer squash
Magnesium 17mg 10mg Summer squash
Phosphorus 38mg 29mg Summer squash
Potassium 262mg 146mg Summer squash
Sodium 2mg 4mg Summer squash
Zinc 0.29mg 0.17mg Summer squash
Copper 0.051mg 0.039mg Summer squash
Vitamin A 200IU 2IU Summer squash
Vitamin E 0.12mg 0.02mg Summer squash
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 17mg 7.4mg Summer squash
Vitamin B1 0.048mg 0.046mg Summer squash
Vitamin B2 0.142mg 0.027mg Summer squash
Vitamin B3 0.487mg 0.116mg Summer squash
Vitamin B5 0.155mg 0.123mg Summer squash
Vitamin B6 0.218mg 0.12mg Summer squash
Folate 29µg 19µg Summer squash
Vitamin B12 0µg 0µg
Vitamin K 3µg 0.4µg Summer squash
Tryptophan 0.011mg 0.014mg Onion
Threonine 0.028mg 0.021mg Summer squash
Isoleucine 0.042mg 0.014mg Summer squash
Leucine 0.069mg 0.025mg Summer squash
Lysine 0.065mg 0.039mg Summer squash
Methionine 0.017mg 0.002mg Summer squash
Phenylalanine 0.041mg 0.025mg Summer squash
Valine 0.053mg 0.021mg Summer squash
Histidine 0.025mg 0.014mg Summer squash
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.044g 0.042g Onion
Monounsaturated Fat 0.016g 0.013g Summer squash
Polyunsaturated fat 0.089g 0.017g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Summer squash Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Summer squash
8
Onion
Mineral Summary Score
12
Summer squash
8
Onion

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Summer squash
7%
Onion
Carbohydrates
3%
Summer squash
9%
Onion
Fats
1%
Summer squash
0%
Onion

Comparison summary

Which food is lower in Sugar?
Summer squash
Summer squash is lower in Sugar (difference - 2.04g)
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 2)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.2)
Which food is richer in minerals?
Summer squash
Summer squash is relatively richer in minerals
Which food is richer in vitamins?
Summer squash
Summer squash is relatively richer in vitamins
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.002g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.